Wine Country CrossFit | Blog

Wednesday's WOD 5x2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. 5 x 90 sec on : 90 sec off 5 KB Swings 53/35lbs 5…

2014 09 23

Airdynes Are Us, Power Cleans, FGBish

By: Beth Rypins 0

[caption id="attachment_7446" align="alignleft" width="300"] Airdyne Corner[/caption] Welcome to our newest location in the gym where we invite you suffer! We call it Airdyne corner. First step is to mosey on over there and jump on for a ride. Notice how FAST it gasses…

2014 09 22

CrossFit Total

By: Beth Rypins 0

Monday's WOD CrossFit Total Athletes have three consecutive attempts to complete their highest 1 rep attempt at the following three lifts: Back Squat Press Deadlift *To count as Rx, athlete must squat below parallel (hip crease below top of knee) and Deadlift must be pulled conventional (no sumo) Compare…

2014 09 21

Clean & Jerk

By: Beth Rypins 0

Friday's WOD Work up to your 1RM Clean & Jerk. Max of 3 missed attempts. Then, do 3 "drop set" doubles at 85% of your daily 1RM Clean & Jerk. 10 minute partner AMRAP (“I go, you go”) 12 FR Walking lunges @ as heavy as you can handle…

2014 09 18

Rope Climbs and EMOM

By: Beth Rypins 0

Rope Climbing Skills. If you are already "trick" at rope climbing then get ready for ring work. 20 minute EMOM 1st minute - 6 DB Thrusters + 6 Burpees 2nd minute - 200m Run Cash Out: Deep shoulder stretch.

2014 09 17

3 Position Clean Complex, Push Jerk

By: Beth Rypins 0

Wednesday's WOD 10x1. PAUSE AT EACH POSITION as long as needed. Level Load Across All 10 Sets (Don't Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Target an increase each week of 2kg/5lbs. Push Jerk 5x3 at Maximum Effective…

2014 09 16

Split Jerks & Lurong WOD #1

By: Beth Rypins 0

Tuesday's WOD Split Jerks 5x2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. Lurong Paleo Challenge WOD 1 13 Minute AMRAP: 10 minutes of work…

2014 09 15

Paleo, Fran, Power-Cleans

By: Beth Rypins 0

That cool nation-wide Paleo challenge starts NOW! The more the merrier on this one. There are WODS included each week that we will do at our gym, and fun will be had by all. Sign up here! ========================================================================= Monday's WOD Today you not only get to complete…

2014 09 14

Nation-wide Paleo Challenge, Clean & Jerk & Partner WOD

By: Beth Rypins 0

Join this cool challenge with CrossFitters around the country and feel great! Now's the time to register as it starts Monday. Do it NOW. Our affiliate is registered and you can find us and sign up! ======================================== Friday's WOD Clean & Jerk Work up to your 1RM Clean &…

2014 09 11

Lurong Living Paleo Challenge & Agility Work

By: Beth Rypins 0

Hey there Paleo People, and those that want to be Paleo People, the time has come for another Paleo Challenge. This time round you don't have to wait on me for details as our affiliate is signed up to participate in the Lurong Living Paleo Challenge! It starts next week…

2014 09 10

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

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